Featuring Laudable Leeks

Potato-Leek Soup

Leaving the skins on the potatoes increases the nutrient content. Use a potato with a thin skin like Yukon Gold to make the soup creamier.

Note: This recipe is appropriate for a variety of diets. It would also be appropriate for the halal, Hindu, low-lactose and vegan diets if the optional shredded cheese was left out and if vegetable broth was used.

It would be appropriate for a low-sodium diet if paired with other low-sodium foods.

Prep Time: 30 minutes.

Cook Time: 40 to 50 minutes.

Servings: 4 to 6.

Ingredients

  • 3 to 4 large leeks.
  • 1 small onion.
  • 1/2 tablespoon extra virgin olive oil.
  • 4 cups low sodium broth.
  • 2 pounds potatoes.
  • 1 teaspoon salt.
  • 2 teaspoons white or black pepper.
  • 1 tablespoon Italian seasoning.
  • 6 tablespoons shredded Gruyere or white cheese.

Directions

  1. Cut the roots and tough dark green tops off the leeks. Dice into small pieces and rinse thoroughly. Chop the onion into small pieces.
  2.  Heat a 3- to 4-quart pot. Add olive oil, chopped leeks and onion, stir to coat with the oil. Cover the pot. Reduce heat to low and cook for 10 minutes until leeks are softened but not brown.
  3.  While leeks and onions are cooking, wash and chop potatoes into ¼ inch pieces.
  4.  Add chicken broth. Puree the mixture with an immersion blender or regular blender. Continue cooking.
  5.  Add diced potatoes, black pepper, Italian seasoning and salt. Cook on high until soup is simmering, then reduce heat to low and cook until potatoes are soft (20 to 30 minutes). If desired, blend part of the soup again to make it thicker.

Thank you to Simply Recipes for inspiration.

What’s so Great About Leeks?

They’re fat-free and very low in sodium.
They’re a good source of vitamins C, B6 and K, iron and other nutrients.

What’s the Best Way to Eat Leeks?

Leeks are similar to onions, and they can be substituted with a 1:1 ratio in most recipes. Try adding them to a sauce, soup or casserole for extra flavor.  They can be sautéed, roasted, steamed or stir-fried.

Selection:  Look for firm, crisp stalks with as much white and light green regions as possible. Avoid leeks with yellow or withered tops.

Storage:  Refrigerate unwashed leeks in a plastic bag for up to two weeks.

Preparation:  Rinse thoroughly before using. The leeks can be sliced length-wise, fanned open and rinsed. Trim off the roots and tough green tops, dice into preferred size and rinse.

Cooking:  The light green and white parts are best for cooking and can be cooked much like onions.

  • Serving Size: 1 1/2 cups.
  • Amount Per Serving
    • Calories: 220.
    • Total Fat: 4.5 g.
    • Saturated Fat: 2 g.
    • Trans Fat: 0 g.
    • Cholesterol: 5 mg.
    • Sodium: 500 mg.
    • Total Carbohydrates: 37 g.
    • Dietary Fiber: 5 g.
    • Total Sugars: 4 g.
    • Added Sugars: 0 g.
    • Protein: 9 g.

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